Transform Your Life with Moderate Intensity Exercise: The Science and Practical Tips You Need

Can moderate intensity exercise change your life? Absolutely. Join us as we break down the science and practicalities of how activities like walking, biking, swimming, and even gardening can elevate your heart rate, boost your oxygen consumption, and drastically improve your overall well-being. By accurately calculating exercise intensity using the Coravin formula, you can precisely tailor your workouts to your personal fitness level, ensuring maximum benefit without overexertion.

This episode is a treasure trove of insights on how consistent moderate intensity exercise can enhance your mood, cognitive function, and reduce the risk of chronic diseases such as diabetes and cardiovascular conditions. Discover why maintaining an active lifestyle is crucial for better circulatory health and a higher quality of life. With practical tips and an easy-to-understand approach, we aim to empower you to make lasting changes for a healthier, happier future.

Transcript

Speaker 1: 0:25

so modern intensity exercise is increasing the body's heart rate over around 120 and it gets your oxy consumption to around 70 to 80 percent. What is the benefits of this? Just like initial low intensity, it is very much so about increasing the heart rate, getting you to where you would like to be, and it's around 50 to 60% of work. So the low intensity is around 20 to 40%. Moderate intensity gets you to your heart rate to that 50 to 60 percent. Types of moderate exercise are like walking 30 minutes, biking, swimming, running, playing, jump rope walking, stairs, gardening, things of that nature. How do you calculate your moderate and low intensity and high intensity? You do this by subtracting your age from 220 to get your maximum heart rate. That's how I got this 50%. Then you're going to subtract your resting heart rate from the maximum heart rate. So if you're, and then you're going to multiply the percentage of your training intensity. So your age could be 50, your heart rate could be 70, and you're doing 50% of intensity. So 220 minus 50 equals 170. 170 minus 70 heart rate is 100. 100 times 50 plus the 70 equates you to around 120 in the heart rate. This just kind of is a formula. They call it Coravin formula. But overall, initially saying, when you're talking about low intensity, you're using about 30 to 40% of your heart rate. Moderate intensity is 50%. High intensity is 60 to 80% and above that you may be overexerting, may be overexerting.

Speaker 1: 2:55

Benefits overall and from the research is a many array of things. It improves your mood, your psychological, your physical, your overall well-being. What is it? Helps with general physical function, your circulatory system, your. Any type of aerobic exercise where you're building up the oxygen within the body and the circulatory system within the body, you are giving yourself a benefit and as long as you do it within reason, giving yourself a benefit, and as long as you do it within reason. Now, on the mental side, it helps with cognitive impairment, helping decrease dementia and thinking of that, as you're building up circulatory system. So if you're building up more circulatory system, there is more blood flowing. That means there's more blood flowing to the brain and less occlusion, less occlusion in other places of the body.

Speaker 1: 3:50

When you're moving more, you're having a better quality of life. When you are a well-oiled machine, you have a better quality of life. When your movements are not as aggressive, you have a better quality of life. Now the physical activity as a whole is improving your chances of chronic diseases and chronic illness, such as diabetes, high blood pressure, cardiovascular disease and frequent comorbidities that may come with lifestyle and frequent comorbidities that may come with lifestyle things that you have not changed. In addition, when it comes to lifestyle, medicine and health, we want to look at what we're doing to our bodies, and moderate intensity exercise, or any exercise at all, is the most important way of thinking. Okay.